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STRUCTURE: Athletes will complete 50 Shoulder to Overhead, 3,000 Meter Row, and 100 Burpee Box Jumps. Athletes can choose to partition the workout however they’d like.

STIMULUS: “WHATEVER YOU LIKE” is a Grindy Pacer workout.

STRATEGY: Athletes should be able to complete 50 Shoulder to Overhead in under 5:00, 3,000 Meter Row in under 15:00, and 100 Burpee Box Jumps in under 15:00.

SCALING: Athletes should choose a barbell load that they could do for 10 Reps unbroken when fresh and something they can maintain sets of at least 5 during the workout. If it is challenging for an athlete to hold a 2:30/500m pace, they should scale the Rowing distance to 2,400 Meters.

SCORING: Athletes’ score will be the Time it takes them to complete the workout.


-Unpartitioned (a great challenge for more advanced athletes!)


“Whatever you Like” (Time)


For Time

50 Shoulder to Overhead

3,000 Meter Row

100 Burpee Box Jumps

Partition However You’d Like

35 Min Time Cap

Subs-Run 2400m, Bike 6000m

RX+-155/105#, 24/20″

RX-115/85#, 24/20″

50-59-95/65#, 20/16″

60+-75/55#, 80 Burpee Step Ups

Basics-25, S2OH PVC, 1000m Row, 40

Burpee Box Step Ups